1RM (100) Bench Press
5 - 60% (60)
5 - 65% (65)
5 - 70% (70)

Metcon:
-50 KB Swings (53/35)
-40 Hand Release Push Ups
-30 Box Jumps (Did 20" stepups)
-20 Wall Ball Shots- 2 squats per shot (20/14) I used #10
-10 Muscle Ups (mod with 10 C2B and 10 ring dips)

I gave blood after work yesterday, so I'm a bit run down today. My ankle finally felt okay to run the warm up lap. However, now my lower back is hurting pretty bad! Good thing it's Friday!!